Bandera 100K Training Plan: 26 Weeks, Intermediate, Heart Rate
Prepare specifically for the Bandera 100K with a structured 26-week heart rate training plan for established trail runners who want a strong performance. It develops threshold, climbing strength, downhill durability and race-specific endurance for the demands of the Bandera course.
The Race
100 km (62 mi), two laps of the Bandera loop at Hill Country State Natural Area, Texas, with about 2,000 m (6,600 ft) of climbing. 25 h course closure. Rocky, rugged Hill Country trail with short steep limestone climbs and descents, loose rock, sotol cactus and some flat grassland and jeep road. Night running on lap two.
Who It Is For
You have finished at least one 50-mile or 60-80K race, run 5 times a week (about 6-7 h) and do regular 2 h long runs.
Your 26 Weeks
- Phases: Preparation week 1, Base weeks 2-10, Build weeks 11-17, Specific weeks 18-23, Taper weeks 24-25, race week 26.
- Weekly: 5 runs and 2 strength sessions, about 5.5 h rising to 13 h of running.
- Long runs: 1h45 to 6h00, with back-to-back runs up to 3h00.
- Climbing: about 550 m rising to 2150 m a week (the course averages 20.1 m per km).
- Race-specific: technical hill repeats, short-climb power, rocky-trail descending, night runs, back-to-backs, a dress rehearsal.
- Strength: two RunForce 45-min sessions built in the TrainingPeaks Strength Builder (A: Force & Posterior Chain; B: Single-Leg & Mountain Durability), with a demonstration video for every exercise.
Heart Rate Training
Every run is prescribed in RunForce heart-rate zones (% of max HR), with a field check in week 1 and decoupling checks later. Workouts explain how to use HR on climbs, heart-rate lag on short reps, cardiac drift and the effect of heat.
Your Coach: Adrien Thévenet
Endurance coach since 2011, working with elite athletes, professional endurance athletes, major race winners, and a Spartan National Champion across road, trail, and mountain running.
RunForce is independent and is not affiliated with or endorsed by Tejas Trails or the Bandera Endurance Trail Race. The race name is used only to identify the event this plan prepares you for.
Certifications:
-25 Years of Endurance Sports Experience
-TrainingPeaks Level 2
-UESCA Ultrarunning
-RRCA Certified
-STRYD Power Coach
-ACE Certified
With 25 years in endurance sports, I offer tailored coaching for diverse runners - from beginners to sub 3-hour marathoners. Emphasizing well-being, we collaborate on a program that fits your life keeping you motivated.